Stir Fry for Bone Health

 

We're going to wrap up our posts for osteoporosis awareness month with a few more recipes and tips for getting enough bone-healthy nutrients. Today we bring you a delicious stir-fry that provides 473% of the daily value for vitamin K, 22% of the daily value for magnesium, and 10% of the daily value for calcium.

Ingredients

  • 1 cup sliced green onion
  • 1 cup sliced carrots
  • 1 cup sliced green bell pepper
  • 2 cups chopped kale, pre-washed
  • 1 cup chopped broccoli
  • 1/4 cup peanuts
  • 2 cups cooked brown rice
  • 1/2 tsp garlic powder
  • 2 Tbsp light soy sauce
  • 1/4 tsp ground ginger

Recipe Preparation

  • Lightly spray a large, nonstick skillet with vegetable oil cooking spray. Heat over medium-high heat.
  • Add the vegetables in the order they appear above.
  • Cover pan and allow to saute for a few minutes before stirring, allowing veggies to turn golden brown at the edges.
  • Saute until vegetables are almost tender, then add peanuts and seasonings.
  • Serve over rice.

Serving and Nutrition Information

  • Serves 4.
  • Each 1-1/2 cup serving: 230 calo- ries, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 223 mg sodium, 38 g carbohydrate, 6 g fiber, 9 g protein.
  • Diabetic exchange: 2 starch, 1 veg, 1/2 meat.

Guess who's responsible for this delicious recipe? That's right, it's brought to you by our Nutrition Education Store. Check out our wide selection of cooking resources and educational materials!

 

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